Breathing for calm

Benefit: Slow your thoughts, be calm

1. Posture (learn more)

2. Keep the spine straight

3. Relax your shoulders

4. Your head should be balanced on the spine

5. Relax your face

   • Relax your eyebrows

   • When you close your eyes, your eyelashes should touch

   • Be aware in your solar plexus

6. For inhalation

   • keep the spine straight to allow maximum space for the lungs to expand

   • Keep the chest and lungs relaxed to passively absorb energy

   • do not expand the stomach, leave space for the base of the rib cage to expand

   • expand the lungs and fill them from the base

   • as the lungs fill up from the base, feel the expansion within in your arm pits and to the top of the chest

7. Hold the breath

8. For exhalation

   • For smooth exhalatoin, keep a grip on the floating ribs and the muscles around them

   • start with the top of the chest

   • exhale slowly till the breath is emptied at a level below the navel.

9. Breathing cycle

   • Breathe in Nine counts

   • Hold one count

   • Breathe out Nine counts

   • Hold one count